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Good information for the most part. I will say that most studies have shown that rep range is not that important for hypertrophy. 5x5 is just as effective growth wise as 3x10. But 3x10 takes less time to get through the workout.
For most people, 6 basic movements a week will do great for strength/ hypertrophy and then just stay active (walking, tennis, dancing, hiking, gardening, martial arts) for the rest of the days that you can.
- Vertical push - Dumbbell press, military press, handstand holds, handstand pushups
- Vertical Pull- Chin ups, pull ups, machine pull downs, band pull downs
- Horizontal push- Bench press, dumbbell press, push ups, incline press
- Horizontal pull- Barbell rows, dumbbell rows, machine rows, band rows
- Hip hinge- Barbell deadlift, trap bar deadlift, dumbbell deadlifts, romanian deadlifts, good mornings
- Squat Variant- Barbell squat, dumbbell squat, split squats, step ups, bodyweight squats, leg press
Just pick the version that works best for your body and that you have the equipment to do. Get stronger by adding more resistance or more repetitions. Do them consistently enough so that you can measure your progress. Change over to another exercise in the same movement once you get bored/ start to stagnate. That’s all there is to it mostly…
What the heck is a guym?
hot take: static stretching is good actually
Dynamic before workout. Static after workout. Always. Just don’t go overboard with statics. You CAN over stretch with static stretches and cause more harm than good.
I just disagree with that comrade
I stretch before workouts because I want to get in fairly awkward positions - if I’m squatting I’ll sit in a deep squat for five minutes while working on my ankle forward travel, my hips, my lower back. then I’ll do a lot of back stretching cause my thoracic spine is a bit curved forward and I have issues with it.
the difference between doing that and not doing it is enormous for me.
dynamic stretches are a good warm up tool but they’re not going to significantly temporarily increase my flexibility in that same way. and for many of the specific issues I have there are no applicable dynamic stretches.
I think the distrust of static stretching pre workout came from some studies which had participants do a series of deep stretches immediately before trying a max or near max effort lift. which is obviously silly, but if you don’t do that then it’s absolutely fine and good.
If that works for you than all the power to ya! Part of working out is figuring out what works for the individual as everyone’s bodies are different. I used to static before, I just noticed over several workouts I did better lifting when I didn’t static stretch before and just did more dynamics.
I do find it funny you mention deep squats as that’s the exact reason I stopped doing statics before. I have come to the conclusion my hip joints don’t allow for true “deep squats,” and trying static deep squatting stretches prior to lifting caused me a good deal of back/leg pain issues. I have some degenerative disks that only complicate the issue. Been wanting to get an MRI of my hip joints to see if there’s issues with them as well but, you know, medical costs in shit hole US. All the times I’ve had ppl review my form says I’m doing everything right up to the point where I physically cannot move myself further into the stretch/lift.
My mobility used to be even worse that it is now with squatting. I have worked stretches into my routine and it’s been about 2 years since I started. For about a year now I’ve been at this dead point where I just can’t go down to get to the true “deep squat.” Even attempting to do so is gonna upset my disks. Even with my buddy watching my form, making sure my backs at the right angles and my butts not “tucking under” on the lowest point. It’s so frustrating. I’m so envious of ppl with normal hips and not fucked disks. Also of ppl that have access to affordable medical treatments. If I lived somewhere I could actually get this shit looked at without shelling out a few grand just for a diagnosis it would be wonderful.
I’ve been putting it off for ever. I’m just too self conscious for chud gyms around my area and I can’t afford it. I want to start getting stuff at home to begin at least but I’ll be saving this for later.
Thank you comrade.
